5 foods to combine with leftover rice for better nutrition

When it comes to Indian homes, the consumption of leftover rice is a common practice. It’s a versatile, gut-friendly ingredient that can be transformed into delicious dishes like fried rice, curd rice, pakoras, or even quick pulao. As per experts, it is way healthier than freshly cooked rice. According to a study titled Effect of retrograded rice on weight control, gut function, and lipid concentrations in rats, it is said that retrograded or cooled rice has higher levels of resistant starch compared to freshly cooked rice, which positively impacts weight control, lipid metabolism, and gut health. For the unversed, resistant starch acts similarly to dietary fiber, increasing stool bulk and moisture, which improves bowel movements and prevents constipation. The study also highlights that resistant starch consumption promotes fat oxidation in the liver, reducing fat storage and aiding weight management. Here, we have curated a list of five foods that can be combined with leftover rice for better nutrition.

Eggs can be combined with leftover rice to make egg fried rice, egg rice scramble, or Korean-style egg rice for a protein-rich, filling dish in minutes. The study titled The Health Benefits of Egg Protein states that egg protein has been recognized to be highly digestible and an excellent source of essential amino acids, with the highest attainable protein digestibility-corrected amino acid score. Egg protein has been shown to decrease malnutrition in underdeveloped countries, possibly increase height in children, and protect against kwashiorkor. Egg protein has been demonstrated to be important to skeletal muscle health and protective against sarcopenia. Egg protein also can decrease appetite, resulting in a reduction in the caloric intake from the next meal and weight reduction.

It is also suggested to add leftover dal to rice to create khichdi, dal chawal bowls, or masala dal rice. It’s comforting, nutritious, and easy on the stomach. It is said that moong dal pairs well with rice and has a low glycemic index and high fiber content that improves blood sugar regulation, making it beneficial in diabetes management.

One can also toss leftover rice with sautéed veggies like carrots, capsicum, beans, peas, or spinach to make veg fried rice, masala rice, or a quick rice stir-fry. It boosts fiber, vitamins, and makes the meal more wholesome. These veggies are rich in fiber too, which boost gut health and keep you full for longer.

The combination of leftover rice with curd, salt, and tadka (mustard seeds, curry leaves) makes the popular South Indian delight called curd rice, a cooling South favorite that’s great for digestion. It is said in a study that curd promotes gut health, aiding conditions like diarrhea, constipation, inflammatory bowel disease, and infection by Helicobacter pylori. It also enhances the immune system, partly through probiotics and micronutrients like zinc, magnesium, and selenium.

One can crumble paneer into leftover rice to create paneer bhurji rice or paneer pulao. This adds protein, texture, and richness, making it perfect for lunchboxes. It is said that this version of paneer offers around 18 grams of protein per 100 grams. According to a study titled Paneer—An Indian soft cheese variant: a review, paneer has a fairly high level of fat (22–25%) and protein (16–18%) and a low level of lactose (2.0–2.7%). Paneer is of great value in diet, especially in the Indian vegetarian context, because it contains a fairly high level of fat and proteins as well as some minerals, especially calcium and phosphorus.

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Disclaimer: The information provided in this article—is intended for general informational purposes only and should not be considered medical advice. Always consult your health practitioner before starting any routine.